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Guide posted by Dan T in Run for 30 mins without walking to improve your endurance

Run 30 Mins without walking training plan

Borrowed from Runners World.

Whatever your level of fitness you should comfortably be able to build from nothing to running continuously for 30 minutes in the space of eight weeks. All you need to do is make a commitment to run at least three times a week and follow this simple run-walk programme which will gradually ease you towards the goal.

A few things to bear in mind:

  • Allow at least a day between runs when you begin.
  • If in doubt, slow down. You should be able to hold a conversation while you run. Respecting your body is the best route to progression.
  • Walk purposefully, and be strict with your run/walk timings.
  • Don’t be afraid to repeat a week, or drop back a week. Everyone’s different.
  • Take heart - you will get there!

The Schedule

  • Week 1 Run one min, walk 90 seconds. Repeat eight times. Do three times a week.
  • Week 2 Run two mins, walk one min. Repeat seven times. Do three times a week.
  • Week 3 Run three mins walk one mins. Repeat six times. Do three times a week.
  • Week 4 Run five mins, walk two mins. Repeat four times. Do three times a week.
  • Week 5 Run eight mins, walk two mins. Repeat three times. Do three times a week.
  • Week 6 Run 12 mins, walk one min. Repeat three times. Do three times a week.
  • Week 7 Run 15 mins, walk one min, Run fifteen mins. Do three times a week
  • Week 8 Run 30 mins continuously.

Responses (6)

Thanks for this guide, i've started jogging recently and found myself reaching a natural plateu/laziness of being able to run around 20-25 minutes and then being unable to stop the desire to walk/fire in my calves, so I came on here to find a guide to get to a 30 minute run. 

Jim P responded Comment

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super... 

Thanx for the advice. =) 

Annie R responded Comment

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Great adivice luckely i am able to start from the 15min run and build myself up

Vincia S responded Comment

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Thank you for advice, now i know what to do,,,

Elvie T responded Comment

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started today! can run 5 mins so starting there.....

Danah B responded Comment

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